Comparing Nutrients in 1 pound Boiled Onions with Salt VS Boiled Parsnips with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions with Salt	12%	4%	84%
Boiled Parsnips with Salt	7%	4%	89%

Macro Nutrients

	Boiled Onions with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Energy	6.57% 191kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.4g	59.4% 77g	130g per day for Men 19-50 years
Sugars	29.6% 21.5g	30% 21.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	47.7% 18g	38g per day for Men 19-50 years
Protein	11% 6.17g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.68% 0.75mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	53.3% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	65.8% 263μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26.2% 23.6mg	65.5% 59mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions with Salt	Boiled Parsnips with Salt	Recommended Dietary Allowance
Calcium	9.98% 100mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	69.6% 0.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	13.6% 1.1mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	58% 1.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.7% 159mg	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	49% 1665mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	72.3% 1084mg	74.4% 1116mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	10.8% 399g	9.84% 364g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Onions with Salt VS Boiled Parsnips with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Onions with Salt versus 1 lb of Boiled Parsnips with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Onions with Salt vs Boiled Parsnips with Salt:

• 1 pound of Boiled Onions with Salt has 1.4 times more Vitamin B6 than Boiled Parsnips with Salt.
• While 1 lb of Boiled and Drained Parsnips with Salt contains 2 times more Vitamin B1, 2.2 times more Vitamin B2, 4.4 times more Vitamin B3, 5.2 times more Vitamin B5, 3.9 times more Vitamin B9, 2.5 times more Vitamin C and 50 times more Vitamin E than Boiled and Drained Onions with Salt.
• 1 pound of Boiled Onions with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Boiled and Drained Onions with Salt as well as Boiled and Drained Parsnips with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Boiled Onions with Salt vs Boiled Parsnips with Salt:

• 1 lb of Boiled and Drained Parsnips with Salt contains 1.7 times more Calcium, 2.1 times more Copper, 2.4 times more Iron, 2.6 times more Magnesium, 1.9 times more Manganese, 2 times more Phosphorus, 2.2 times more Potassium and 2.8 times more Selenium than Boiled and Drained Onions with Salt.
• Both Boiled Onions with Salt and Boiled Parsnips with Salt contain similar levels of Sodium and Water per one pound.
• 1 pound of Boiled Onions with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Parsnips with Salt contains 1.7 times more Energy, 1.8 times more Carbohydrate and 2.9 times more Fiber than Boiled and Drained Onions with Salt.
• Both Boiled Onions with Salt and Boiled Parsnips with Salt offer comparable quantities of Sugars and Protein per one pound.
• 1 pound of Boiled Onions with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Onions with Salt as well as Boiled and Drained Parsnips with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.